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If you want to look and feel like an athlete, then I want to help you avoid wasting your time doing ineffective exercises that leave you feeling exhausted without seeing and feeling any real change.


If we haven’t met yet, my name is Dr. Monique Middlekauff. I am a strength and conditioning specialist. I love to celebrate the body you are in right now, and challenge you to be better. Most people won’t stick with exercise that is too complex, unrealistic, or provides no results.

I made this progressive plyometric program, HIIT The Box that is effective, clear and simple! You don't need to stop the exercise you love, you can add it right to the training that you are already doing. 

As a collegiate athlete I needed powerful legs to jump, pivot, and move side to side. Even after I finished competing, the combination of these exercises have changed the size and shape of my legs!


I’ve included written instructions, pictures, videos, and a calendar to tell you what to do on each day of the week based on your fitness level: Beginner, Intermediate, & Experienced. 


Make exercise fun again! Mix it up! You can do hard things. 

Doing effective exercise makes all the difference! You want to do exercise that incorporates: 

  • Strength

  • Power

  • Agility

  • Exercise that raises your heart rate and challenges your muscles

  • Exercise that uses your stored body fat to help you feel strong and lean. 

Let me help you push your body to a new level!

Research shows that high intensity interval (HIIT) training not only burns a ton of calories, but it also lowers your hunger level over time, making it easier to choose the right type of food because you aren’t starving!


Most of the time when we think about HIIT we think about sprinting. But there are so many ways to mix it up and kick the boredom. Get off the treadmill and move your body in a new way.  


I love to use science and practical application in my workouts. It saves time because science works.

Jumping involves the deepest fibers and motor units, causing your body to use stored fats. It shapes the muscles of your legs, giving you strength and definition at the same time. If you don’t continually activate these deep fibers, your body will permanently get rid of them, making it harder for you when you are older. The work you do now will benefit you for the rest of your life. 


I've included two videos: 1) A warm-up video and 2) The exercise instructions video, so you know exactly what to do. 

It doesn't get better if you don't put in the work. We can do it together. 

This is your year!

Help me double what I gave last year! Education has changed my life and I want to give away even more. My ultimate goal is to fully fund a undergraduate degree, but I need to be faithful to give what I have now. 

$1.00 of every purchase goes straight to help a student pursue their education in exercise science! Giving makes it all worth it!

About the Creator

Dr. Monique Middlekauff is a PhD in Exercise Physiology. She is a Registered Clinical Exercise Physiologist (RCEP) through the American College of Sports Medicine (ACSM), and a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). She has been a certified personal trainer with the NSCA, ACSM, and the National Academy of Sports Medicine (NASM) for over 10 years. 

She is a certified Higher Education Teaching Specialist (HETs) and has instructed courses ranging from introductory to graduate level including Kinesiology, Exercise Physiology, Exercise Physiology Lab, Resistance Training, Fitness Foundations, Aging and Exercise, and Skeletal Mechanics. 

She is a former NCAA DI volleyball athlete and loves to exercise outdoors. Monique is certified in Advanced Cardiac Life Support (ACLS), and is an Exercise is Medicine Level 3 credentialed provider. 

Her goal is to pursue health and overall wellbeing through evidence-based practice. Physical wellness comes in many forms, and she seeks to celebrate where you are, and challenge you to be better! 

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